Rocket Jump
Rocket Jump is a plyometric power - fully extended vertical jump exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Hamstrings
- Exercise type
- Plyometric power - fully extended vertical jump
Exercise technique
- Stance
Stand shoulder-width apart with your arms close to your torso.
- Preparation
Bend your hips and knees into a half squat.
- Takeoff
Push powerfully into the floor with both feet and rise vertically.
- Reach
As you become airborne, extend your hips and knees and reach your arms overhead.
- Torso
Keep your body long without excessively arching your lower back.
- Prepare to land
Bring your feet beneath your torso and soften your knees.
- Land
Land on both feet together and absorb the force through your legs.
Key technique points
- Extend your whole legs at takeoff.
- Reach your arms upward.
- Jump vertically.
- Push your hips back on landing.
- Keep your knees tracking with your feet.
- Reestablish balance for every repetition.
Common mistakes
Tucking the knees
Do not turn the fully extended rocket jump into a tuck jump.
Jumping forward
Do not replace the vertical-jump goal with a forward leap.
Arching the lower back
Do not imitate a long body position through excessive spinal extension.
Hard landing
Do not contact the floor without bending your knees.
Knees collapsing inward
Do not collapse inward at takeoff or landing.
Continuous jumping
Do not continue unprepared repetitions once balance deteriorates.
Frequently asked questions
Rocket Jump: why is “Tucking the knees” a mistake?
Do not turn the fully extended rocket jump into a tuck jump.
Rocket Jump: why is “Jumping forward” a mistake?
Do not replace the vertical-jump goal with a forward leap.
Rocket Jump: why is “Arching the lower back” a mistake?
Do not imitate a long body position through excessive spinal extension.
Rocket Jump: why is “Hard landing” a mistake?
Do not contact the floor without bending your knees.
Rocket Jump: why is “Knees collapsing inward” a mistake?
Do not collapse inward at takeoff or landing.
Rocket Jump: why is “Continuous jumping” a mistake?
Do not continue unprepared repetitions once balance deteriorates.
What should I focus on when doing Rocket Jump?
Extend your whole legs at takeoff. Reach your arms upward. Jump vertically. Push your hips back on landing. Keep your knees tracking with your feet. Reestablish balance for every repetition.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.